Most people, especially women fancy a thigh gap, so they work hard in and outside the gym to get it. Thigh gaps are seen as an appealing feature of women when they walk and stand upright. With specific gym routines and lifestyle changes, you too can have a thigh gap that will make you appear more attractive.
Below are some thigh gap exercises you can do to obtain a thigh gap:
Wide stance squats
This exercise will target your hamstrings and back legs in the area of your thighs.
Exercise Method
- Stand upright with your legs at shoulder distance apart and slightly point your toe outward.
- As if you are attempting to sit down, move your butt downward.
- When pointing your knees outward, bring them into alignment with your feet.
- Then extend your arms and feel the weight on your thighs.
- Return to the starting position after 30 repetitions.
Pilates leg lifts
This is one of the thigh gap exercises that is effective in creating a thigh gap. It does not only tones your thighs but also your core and hips.
Exercise Method
- Begin by lying on your side and fully extending your legs.
- Raise your leg slowly and as high as you can. While doing this, try to focus on your outer thighs.
- Lower your leg back into the starting position.
- If this becomes too simple, add weights as previously described.
Bridge raises
Raise your hips to tone your thighs, abdomen, and hamstrings.
Exercise method
- While lying on your back, maintain a bent knee position with your feet hip-width apart.
- Place something between your knees, such as a pillow or a cloth.
- Raise your hips to help straighten your body as you rise from your knees. Squeeze whatever
you’re holding between your knees as tightly as you can. - Return your hip to the starting position. Don’t forget to rest your back after you’ve finished your
workout.
Butterfly stretches
Even though this workout appears simple, you will undoubtedly feel the power in your thighs at the end.
Exercise Method
- Sit on the ground with your back straight.
- By bringing the soles of your feet together and bending your knees, try to imitate the shape of a butterfly.
- While flapping your thighs up and down, try to move your heels as close to your crotch as possible.
- Stoop from your head to your toes.
- While holding this position, you should feel strain in your thighs.
Lateral lunges
This is an excellent stretch for strengthening your glutes and tightening your hips.
Exercise method
- Stand up straight with your legs apart.
- Take a right-footed step.
- Squat as low as you possibly can and extend your left leg as far as you possibly can.
- Repeat the exercise on the opposite side and return to the starting position.
Star jumps
Here’s a simple technique that requires only hopping up and down. It’s similar to jumping jacks in that your legs do the majority of the work.
Exercise Method
- As you stand up, your toes should be pointed forward. Maintain either your arms extended or your hands on your hips.
- Jump straight up, bending both knees and keeping a high chest position. The five points of a star on your body should be your head, legs, shoulders, and arms.
- Place your feet on the ground.
- Repeat ten times in a row.
Scissor Kicks
This exercise will benefit both your thighs and your abs.
Exercise methods
- While lying on your back, stretch your legs out. Maintain a flat palms and flat hands.
- Legs elevated off the ground, Lift your left leg higher than your right leg to create a 45-degree angle.
- Alter your leg position to look like a pair of scissors cutting. Keep your toes as pointed as
possible to work your thighs. - Do the routine 30 times in total for both sets.
Cross-stepping
If you’ve ever thought that climbing stairs were difficult, you’re on the right track; this workout can strengthen your thighs and even serve as a warm-up for dancing.
Exercise method
- This workout is best performed on a staircase or other similar base. Cling to the railing for
stability and safety. - Cross one leg over the other to take the first step.
- Repeat the previous step with the opposing leg until you reach the top of the stairs. Wear ankle weights to increase the difficulty. This will help to tone your thighs.
Stability ball squeeze
This workout, which uses a Swiss ball or exercise ball, focuses on the thighs specifically. Check that the ball is not too heavy for you before using it.
Exercise method
For beginners, this exercise can be done in a sitting position, but some variations have you lying on your back while still mimicking a sitting position. If you’re seated, keep your heels on the ground and your feet parallel to the floor.
- Position the Swiss ball between your thighs.
- Try to pinch your legs as tightly as possible.
- Hold this position for a while. Repeat.
Chair squats
Here’s a workout that’s finally as easy as sitting down. In fact, with enough practice, you might be able to use a chair or a similar foundation to help you resist the urge to sit down. In any case, this exercise will help to strengthen your lower body.
Exercise method
- Begin by leaning against a chair and standing with your feet hip-width apart.
- Tighten your abs and keep your weight balanced on your heels.
- Lean forward and gently lower your bottom to the seat of the chair. Stop just before you sit in the chair and return to the starting position.
- Complete three sets of 10 to 15 repetitions of this exercise. Take care not to sit down until you’re finished.
Conclusion
It takes commitment and consistency to get into shape and if you do, you will be glad you paid the price. Thigh gaps are quite beautiful to behold and they enhance the confidence of a woman. All you need is to be consistent with 10 minutes a day of thigh gap exercises and you’ll be glad that you did.
